Nke a bụ ụzọ dị mma ị ga-esi esi n'ite mmiri ghere eghe n'ejighị mmanụ buru ibu. Jide n'aka na ị na-ejikwa nlezianya ejiri nlezianya mee ihe ndị a ka nke ahụ wee dịgide.
Ihe Ị Ga-achọ
- 4 iyak fille (cod, red snapper , wdg)
- 2 iko (475 mL) ngwa ngwa maseto poteto
- 2 tablespoons (30 mL) bọta, gbazee
- 2 tablespoons (30 ml) ihe ọṅụṅụ lemon
- 1 tablespoon (15 mL) olive mmanụ
- 2 cloves garlic, minced
Otu esi eme ya
1. Ghaa nri na-ekpo ọkụ ma jide n'aka na ị nwere nri dị ọcha dị ọcha.
2. Gwakọta butter, melik, oliv na garlic na efere na-emighị emi. Diputa ihe oriri na nnu bọta ma kwatuo na ihe ndozi nke nduku iji kpuchie.
3. Ghọta ihe ọ bụla fillet na aluminom foil na-etinye na ọkara-ọkụ grill. Ngwunye mmanụ na-esi nri na grill maka minit 6 ruo 8, na-atụgharị otu ugboro. Wepu mgbe eme (okpomọkụ nke dị n'ime ma ọ dịkarịa ala ogo 145).
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 223 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 34 mg |
| Sodium | 73 mg |
| Carbohydrates | 25 g |
| Fri nri | 2 g |
| Protein | 11 g |